Welcome to this guided breathwork track to help you fall asleep or even just relax for a nap.
Go ahead and make yourself comfortable.
In adjusting any parts of your body to make you just a little bit more comfortable,
Go ahead and take this time to actually fluff your pillow,
Make an adjustment,
And when you're satisfied with your level of comfort,
If you haven't already,
Begin to breathe in and out through the nose.
Breathing in and breathing out,
Continuing to breathe through your nostrils and extending the inhale as well as the exhale,
Beginning to breathe slower.
And when you're ready,
Begin exhaling throughout the mouth while still inhaling through the nose.
I would suggest that you purse your lips like you're blowing out a straw and making bubbles in maybe a cup of water and really extending that exhale for as long as you can and you want to.
When you're done with the exhale,
Go ahead and take a gentle breath in through the nose.
Don't exhale so long that it feels like a gasp for air as much as an extended exhale that results in a natural,
Easy,
Gentle inhale back in.
And beginning to close the mouth and instead of exhaling like you're blowing out of a straw,
Keep the mouth closed and begin to hum for a similar amount of time as your longer exhale.
Still continuing to take that inhale through the nose,
Dropping the humming and continuing to breathe in and out through the nose and continuing to repeat this mantra in your mind I am ready for restful sleep.
I am ready for restful sleep.
I am ready for restful sleep.
Continuing to breathe in and out through the nose throughout this rest.
Thank you for breathing with me today.
And I'm wishing you all the best.
